Easy roasted pumpkin soup without cream

A healthy pumpkin soup recipe made by roasting whole fresh pumpkin and has no cream, milk, or vegetable stock yet is smooth and creamy. This easy pumpkin soup without cream requires no chopping or boiling. Just roast, blend and enjoy!

Closeup view of whole roasted pumpkin soup without cream in a soup bowl garnished with toasted pumpkin seeds and cilantro.

Why you’ll love this no-cream pumpkin soup

Looking for an creamy pumpkin soup recipe that does not require heavy cream, coconut creamvegetable broth or a ton of spices? And is delicious and good for you? And most of the cooking is hands-free? This whole roast pumpkin soup without cream is the perfect solution.

When it’s pumpkin season, you’re tempted to cook something delicious with pumpkins. But does the thought of cooking such a huge vegetable (I keep forgetting it’s a fruit!) put you off?

Most importantly, do you think peeling and chopping is too much of a hassle for a simple pumpkin soup? You’re not alone! 

The secret lies in roasting an entire pumpkin with other vegetables until they caramelize, giving the soup a natural sweetness and creamy texture.

With just 114 calories, this vegan pumpkin soup without coconut milk can also help you achieve your weight loss goals faster! Pair it with a protein-rich main course like thin sliced chicken breasts or baked panko crusted chicken for a low calorie meal.

It is so full of rich flavors and super easy to cook that it could become your most favorite blender soup for the fall season.

Not a vegan? Me neither. Yet this is my favorite of all healthy soup recipes for its simplicity and richness.

Can you believe that I used just a single secret spice for this easy pumpkin soup recipe? Like how I made the red cabbage soup with potato.

For someone who loves spices, that sounds ridiculous. You’ll know that if you had made my lemon coriander chicken soup, or my mom’s spicy black chana soup.

But trust me, that’s all you’ll need to make this dairy-free pumpkin soup FROM SCRATCH!

This roasted pumpkin soup without stock is also gluten-free. It is thickened with simple roasted vegetables and garnished with toasted pumpkin seeds to increase its health benefits and fibre content.


Why you’ll love this healthy pumpkin soup recipe without cream

Easy – This creamy soup without cream uses 6 simple ingredients that you probably already have in your kitchen.

Delicious – Roasting whole pumpkin, bell peppers, onions and garlic deepens the flavors and colors of the vegetables adding an amazing flavor and a lovely orange tint to the soup that can get you addicted.

Healthy – Pumpkin is naturally flavorful and creamy, so you don’t need to add cream or thickeners like flour or cornstarch to give flavor and body to the soup. This is a low calorie, low carb pumpkin soup.

Good for weight lossPumpkin is one of the best vegetables to include in your weight loss diet. It is low in calories, sodium, fats, cholesterol, and high in fiber. This is an under-estimated superfood that can help you in your weight loss goals.

Full of fibre and nutrients– Pumpkins with their bright yellow-orange color are rich in the important antioxidant beta-carotene and a ton of nutrients. Its high potassium content makes pumpkin a great post-workout food, even better than bananas.

If you’re impressed and planning to add more healthy pumpkin recipes to your diet, don’t forget to try the pumpkin quinoa salad or the healthy mashed pumpkin recipe.

Healthy pumpkin soup without cream in 2 soup bowls garnished with toasted pumpkin seeds and cilantro.

This is how you make no-cream pumpkin soup:

Ingredient notes

Labelled ingredients for no cream pumpkin soup.

Pumpkin (I’ve used Japanese pumpkin here, but any pumpkin is good enough)

Onions, garlic, yellow bell pepper– add flavor, nutrition and body to the soup (healthy alternatives to cream or flour). No chopping, no sauteing- roast and blend them along with the pumpkin. You can also swap orange bell pepper for the yellow, which gives more of an orange color to the soup.

Ground cumin– the spice in this soup that makes all the difference. You won’t really require stock or broth for this recipe, since it already has enough flavors to make you drooling for more!

Toasted pumpkin seeds and fresh herbs for garnishing.

How to make roasted pumpkin soup without cream- step by step

(You can find the exact measurements and instructions in the printable recipe card at the end of this page.)

Roasting a whole pumpkin would take more than an hour and a half. Pepper, garlic and onions would get burnt if cooked for that long.

But we want the easier way out. I don’t want to peel and chop the pumpkin. And I want to roast everything together. (As in my creamy tomato garlic soup.)


Cut the pumpkin into halves and roast. This way you will be reducing the roasting time to half. The pumpkin gets caramelized since its inner surface is also directly exposed to heat. The other vegetables get perfectly roasted. WIN-WIN!

How to roast pumpkin for soup

First things first, remove the seeds. It would be hard to do once the pumpkin gets cooked. Line a sheet pan with parchment paper.

Place the pumpkin halves on the baking sheet with cut side down. Peel a large red onion (or white onion). Place it on the baking tray along with a whole yellow bell pepper. Sprinkle olive oil on them.

Take half a garlic pod with heads cut off. You can also use individual garlic cloves with the top end cut off to expose the garlic.

Sprinkle olive oil on the garlic and wrap it in foil. Place on the baking sheet.

Roast the vegetables at 200°C/ 392°F for 35 to 40 minutes, until the pumpkin is soft. You should be able to pierce it with a fork easily.

After roasting

As soon as you turn off the oven and remove the tray, you’ll have to do 2 things:

  1. Close the bell pepper with a glass bowl for about 10 minutes. This will steam the pepper, making it easier to peel. Remove the skin and seeds. The pepper will be juicy and falling apart even as you peel. (This is the trick to make the soup extra creamy)
  2. Spread out pumpkin seeds on a baking tray and leave it inside the warm oven for 5 to 10 minutes depending on how well toasted you want them.

When the pumpkin is cool enough to handle, scoop out the pumpkin flesh. Peel the onion to remove the outer dry layer. Squeeze garlic out of the peel.


Dump everything into a blender jar and add salt, black pepper and cumin with 2 to 3 cups of water. Blend until you get the desired consistency.

You can use a regular blender or food processor to blend the soup. Or blend with an immersion blender by placing the roasted vegetables with water in a large pot.

Adjust water and seasoning as needed. Transfer to soup bowls and heat in the microwave or oven.

Garnish with pumpkin seeds and cilantro. Serve the hot soup with a side or main of your choice.

Tips to make the best pumpkin soup without cream

The secret to this delicious pumpkin soup recipe lies in the spice, cumin powder. So don’t skip it.

Make homemade ground cumin, if possible. Dry roast cumin seeds on very low heat for 2 minutes and grind them in a spice grinder. Store at room temperature in an airtight jar. It stays fresh for months.

I like to add a pinch of cayenne pepper for that tinge of spice. It balances the sweetness of the pumpkin. I would recommend doing it if you liked my spiced cauliflower soup.

(That’s the spice-lover in me talking!) It is a personal preference and completely optional.

I’d like to make another confession 🙂 When I have some leftover chilli pesto in the fridge, I add a dollop of it to this soup. It adds some complexity to the soup (if you’re in the mood for it).

Low carb pumpkin soup without stock in a soup bowl garnished with toasted pumpkin seeds and cilantro.

Common questions about no-cream pumpkin soup

Is it better to roast pumpkin for soup?

Roasting pumpkin is the best way to make soup. When you roast pumpkin, you get maximum flavor out of it.
In addition, we are roasting pepper, onions and garlic which add to the taste and bulk of the soup. Adding salt, black pepper and cumin are more than enough to make this the best pumpkin soup recipe.

How long to roast pumpkin for soup?

The roasting time depends on the size of the pumpkin. You need to roast a pumpkin weighing 1 kg (2.2 pound) for about 40 minutes. This is when you halve the pumpkin for roasting.
A rough estimate would be: For every 1/4 kg above that, increase the time by 5 minutes. Check for doneness by inserting a fork that should easily pierce without resistance.

Can you freeze pumpkin soup?

Pumpkin soups with cream or dairy usually wouldn’t stay fresh for long and they cannot be frozen. This no-cream pumpkin soup can be refrigerated in airtight containers for 4 to 5 days and frozen for about 2 months.

Is pumpkin a healthy vegetable?

Pumpkin is technically a fruit with the nutritional profile of a vegetable. It is a nutrient-dense, fibre-filled low-carb fruit with relatively low calories.
Pumpkin is rich in vitamins (especially vitamins A and C that improve your immune system), minerals and antioxidants like beta-carotene. So long as you eat it in savory foods like soups and stews, you will get maximum health benefits from the pumpkin.(source)

What to serve with this dairy-free pumpkin soup

Looking for more soups?

Closeup view of whole roasted pumpkin soup without cream in a soup bowl garnished with toasted pumpkin seeds and cilantro.

Roasted pumpkin soup recipe without cream

A healthy pumpkin soup recipe made by roasting whole fresh pumpkin and has no cream, milk, or stock yet is smooth and creamy. This easy pumpkin soup without cream requires no chopping or boiling. Just roast, blend and enjoy!
Author: Sheeba
Prep Time 10 minutes
Cook Time 40 minutes
Total Time 50 minutes
Course dinner, Soup
Cuisine American, Western
Servings 4
Calories 114 kcal


  • 1 kg pumpkin (2.2 pounds) Japanese or any other
  • 1 bell pepper/ capsicum medium sized, yellow or orange
  • 1 large onion
  • 4 cloves garlic (or half of a whole garlic pod)
  • 2 teaspoons olive oil
  • 1 teaspoon ground cumin
  • 3 1/2 cups water
  • salt and pepper to taste
  • 4 tablespoons pumpkin seeds


  • Preheat the oven to 200°C/ 392°F.
    Rinse the pumpkin, cut it in half and scrape out the seeds with a spoon. Place on a baking sheet, cut side down.
  • Rinse bell pepper and peel the onion. Cut the head off the garlic. Spray olive oil on the veggies. Wrap garlic in a piece of aluminum foil. Place everything on the baking sheet with the pumpkin.
  • Roast for 35 to 40 minutes, until you're able to insert a fork into the pumpkin without resistance.
  • Spread 4 tablespoons of pumpkin seeds on a baking tray. After you turn off the oven and remove the vegetables, place the tray inside the warm oven. It would take 5 to 10 minutes for the seeds to get toasted.
  • As soon as you remove the veggies from the oven, close the bell pepper with a glass bowl for 10 minutes. This would "steam" the pepper, making it juicier and also easier to peel.
  • After 10 minutes, remove the skin and seeds from the pepper. Scoop out the flesh from the pumpkin. Peel the outer dry layer from the onion. Squeeze garlic out of the peel.
  • Place all the peeled and scooped vegetables into a blender jar. Add 1 teaspoon cumin, salt, pepper and 3 cups of water. Blend until smooth. Add more water as necessary and adjust seasoning.
  • Pour into individual soup bowls and heat up in the microwave or oven. Garnish with pumpkin seeds and cilantro.



  1. Optionally, add a pinch of red pepper flakes for a hint of spice.
  2. Make-ahead option: This pumpkin soup can be refrigerated for 4 days and frozen for 2 months. Refrigerate or freeze in sealed containers and reheat as and when necessary.
  3. Leftovers: Store leftovers in a sealed container and use within 4 days. Freeze them if you want to store longer.
  4. This recipe is naturally vegan and gluten-free.
Easy roasted pumpkin soup without cream

This recipe was initially published in 2019. It has been updated with more pictures and commentary to give you a better experience.

★★★★★Did you try this recipe? Please give a star rating in the comments below ★★★★★

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Author profile photo

Hi! I’m Sheeba, welcome to Go Healthy ever after!

I have a passion for cooking delicious nourishing food that’s easy to cook with fresh natural ingredients free from additives or preservatives. The easy healthy recipes you find here will inspire you to cook with creativity.

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10 thoughts on “Easy roasted pumpkin soup without cream”

  1. 1 star
    I didn’t like this recipe because of the taste of it. I put the cumin in like it said but it was bland. It tasted nothing like pumpkin soup. Just tasted like mashed pumpkin I used to cook for my kids when they were babies.

    1. Hi Patricia, thanks for taking the time to comment. It’s unfortunate that the soup did not turn out well for you.
      I’m all for complex flavors. But for this pumpkin soup, the cumin, roasted garlic and pepper give the required flavors. Choosing fresh, good-quality vegetables (especially pumpkin) is key to making flavorful pumpkin soup.
      You can add red chili flakes if you want a bit of heat. But if you add other spices, they may overpower the flavors of the roasted veggies.

  2. 5 stars
    Great pumpkin soup recipe, I add a teaspoon of liquid smoke to my pumpkin soup it gives it a delicious taste, and garnish it with fried bacon pieces toasted pumpkin seeds and spring onions finely chopped for the rest of my family

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